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Friend, let’s start with calming breaths. Focus on bringing in calming air. Focus on fueling your body with peace. With each calming breath remind yourself that you are good. With each calming breath remind yourself that you are valid. With each calming breath remind yourself that you are powerful. With each calming breath remind yourself that you are loved. With each calming breath you grow even more capable than you already are. You can do this.

Your pains do not define you. Your pains do not define you. You are the sum of all of your parts. Yes, the hurt, but also all of that beauty, all of that good. We all have pain, and yours is valid. It is, but it is not all that you are. You are so much more.

Friend, you’re still here, and in so many ways that’s a very incredible thing. Life can be so cruel, but it can also be so beautiful. If you can, let yourself be overwhelmed with the good and the beauty. It matters. You matter.

Deep breath. Things are about to get serious. Deep breath. You, dear friend, are doing beautifully. It won’t always feel like it. I’m so sorry for that. Some times people will see how well you’re doing and will try to take that good feeling away from you. Listen, that’s up to them. That’s their own heart. I’m here to remind you just how well you are doing, even when it doesn’t feel like it.

Listen, I know it gets dark. I know how hard things can be. You’ve seen some terrible things. You’ve lived some terrible things. You’ve heard some terrible things. I know, and I am so sorry. Know that there is good. There are moments and seconds and minutes and days filled with joy and peace. There are people who love you. There are kindnesses. There are strangers who hold doors. There are children who say goofy things. There are puppies. There are flowers. There are good things. Don’t let yourself lose sight of those moments. Treasure them. Let them carry you through the badness. You can get through this.

Stop. Deep breath. Take stock. Look at all that is going on in your life. There is so much good. Take in the value of the tiniest to the biggest things you’ve seen, done, helped, shaped, grown. You’ve done and are doing so much. Give yourself some credit. Give yourself some peace.